Walking Dumbbell Lunge
Stand holding a pair of dumbbells and take a long step forward with your left foot. Push up into a standing position, bringing your back foot forward. That’s 1 rep.
Alternate the leg you step forward with so that you’re “walking” with each rep.
Hook your heels into a back extension station, turning your toes away from each other so that your feet are at 45-degree angles from your calves.
Keeping your back naturally arched, lower your torso until your body is bent 90 degrees. Then raise your torso back up until it’s in line with your lower body, squeezing your glutes.
Bulgarian Split Squat
Stand a couple of feet from a bench or step, with your back to the seat. Bend your right leg and place the top of your right foot on the bench as you place your hands behind your head. This is the starting position.
Keeping your torso upright, bend your left leg and lower your body until your left leg is bent at least 90 degrees. Push your body back to the starting position.
Single-Leg Straight-Leg Deadlift
Grab a barbell with an overhand grip that's just beyond shoulder width and hold it at arm's length in front of your hips. Establish a tripod position with your front foot, keeping your knee soft with a slight bend.
Screw the foot of your working leg into the floor and squeeze the glute of your trailing leg to keep your hips square. Push your hips and hamstrings back as far as you can, lifting your back leg off the floor as you do so.
Your torso should be parallel to the floor with a slight natural arch in your lower back. Pause, and then push your hips forward and come to a full stand, squeezing your glutes at the top.
Bend at your hips and hold a kettlebell with both hands at arms length down in front of you. Rock back slightly and "hike" the kettlebell between your legs.
Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Reverse the move between your legs and repeat.